Friday, November 26, 2010

The Sedentary Writer

Last September when author Regan Taylor (http://www.regantaylor.com) noticed that her left ankle was swollen, she thought she must have twisted it, although she couldn’t remember having an accident. She’d been preoccupied by the death of her much-loved 22 year-old cat Molly and the adoption of two new cats. So she treated the ankle for a sprain by icing it, keeping it elevated, and taking aspirin. But nothing helped. Two days later the pain became so excruciating that she took herself to the nearest hospital.   “I went over to the emergency room thinking I was just a big baby and they’d give me something stronger than aspirin and send me home.”
Regan was shocked when the doctor told her she had a blood clot, or deep vein thrombosis (“DVT”). DVT can be developed in a number of ways but the three main ones are by a blood clotting disorder, being bumped, or sitting for long periods of time. The risk of DVT is the reason that passengers on long flights are encouraged to stand up and walk around every so often.
An ultra sound showed that the clot ran from Regan’s groin to her ankle. After more investigation, her doctor confirmed that what she’d thought was a bout of pneumonia back in June was probably a pulmonary embolism. Part of the clot had broken off and travelled to her lungs, causing shortness of breath and fatigue. Regan was told she’d been very lucky. If the clot had travelled to her heart it could have caused a heart attack. A clot in the brain might have resulted in a stroke.
Regan works in an office full-time in addition to career as a writer. Although she walked about two miles a day prior to becoming ill, she spent long periods of time sitting, as do most writers. Aren’t we told that the correct attitude for a writer is BICHOK (butt in chair, hands on keyboard)? Medical researchers believe that BICHOK is hazardous to our health; the effects of our increasingly butt-bound, tech-driven lives has been called "sitting disease" and it can be deadly.
According to Women’s Health, sitting disease can result in many other unhealthy possibilities:
  1. Obesity – Weight gain is most commonly caused by overeating, lack of physical exercise and genetic predisposition. When you sit for an extended period of time, your body starts to shut down at the metabolic level, says Marc Hamilton, Ph.D., associate professor of biomedical sciences at the University of Missouri. When muscles—especially the big ones meant for movement, like those in your legs—are immobile, your circulation slows and you burn fewer calories. Fat-burning enzymes responsible for breaking down triglycerides (a type of fat) simply start switching off. When we sit all day, those fat burners drop by 50 percent, says James Levine,M.D., Ph.D., of the Mayo Clinic in Rochester, Minnesota, and author of Move a Little, Lose a Lot .
  2. Diabetes - The less you move, the less blood sugar your body uses; research shows that for every two hours spent sitting per day, your chance of contracting diabetes goes up by 7 percent.
  3. Heart Disease – When you are sedentary, enzymes that keep blood fats in check are inactive, increasing your risk of heart disease.
  4. Depression - With less blood flow, fewer feel-good hormones are circulating to your brain.
  5. Spine and back problems – According to Douglas Lentz, a certified strength and conditioning specialist and the director of fitness and wellness for Summit Health in Chambersburg, Pennsylvania, "When you sit all day, your hip flexors and hamstrings shorten and tighten, while the muscles that support your spine become weak and stiff." This has resulted in a threefold increase in chronic lower back reported by women since the early 1990s.
So what can writers do to reverse this trend? Get up and move!
Think NEAT (non-exercise activity thermogenesis) That's the energy (i.e., calories) you burn doing everything but exercise. NEAT can be fidgeting, folding the laundry or simply standing up. A few simple suggestions for burning more calories:
-          Stand while reading emails or talking on the phone.
-          Walk while conferring with colleagues.
-          Limit TV to two hours or less per day.
-          Walk on a treadmill while watching TV.
-          Park your car farther away from the mall and walk to the entrance.
-          Take the stairs inside of the elevator.
NEAT is in addition to regular exercise. Everyone needs at least 30 minutes a day.
Regan Taylor is now recovering. She was started on a course of Coumadin, a medication that thins the blood and helps to dissolve clots. Because it took 14 days for the Coumadin to reach the correct levels in her blood, Regan needed injections of another medication, which was injected into the subcutaneous tissue of her abdomen. She had a lot side-effects and complications, from excessive bruising to inappropriate bleeding. She must monitor everything she eats and drinks because so many foods, alcoholic beverages, over the counter drugs, and even multi-vitamins interfere the absorption of the Coumadin. The good news is that her doctors expect that she will only need the Coumadin for about six months.
In the meantime, she’s made some changes in her lifestyle. “I set my alarm at work to make sure I get up and walk the length of the building (at a minimum) every hour. Even if I get up to go to the printer or copier, I make sure I take a longer walk once an hour. At home I get up every hour as well and walk up and down the stairs 2-3 times.”
And being a writer, even Regan’s health scare has become grist for the mill. “I’ve met some really interesting people that have some wonderful attributes I will give my characters.”
Do you sit for long periods of time? Do you get enough exercise? What do you do for exercise? Do you experience any of the unhealthy side effects of a sedentary lifestyle? What can you do to increase your NEAT factor?

29 comments:

  1. Wow - this is really great information and eye-opening! I knew that sitting for long periods of time was not good, but had no idea how 'not good'! Thanks for the info and suggestions for combatting 'Sitting Disease'.

    Oh, and great 'review' for Flawless in yesterday's comments. I'd love for you to guest blog over on Janet's Journal when you're ready to promote.

    ReplyDelete
  2. I do sit for long periods of time. But, I try to break it up. I also swim. There are so many times when I feel I don't have the time to go to the pool, but I tell myself that I have to squeeze it in to help myself stay healthy, so I do. I started swimming years ago, because I took my daughter and a friend to a water park and couldn't keep up with them. When I first started I only swam for ten minutes. Building up was a gradual thing. I swim much longer now. When I'm pressed for time, I do cut my workout short, but so far I haven't cut it out. I enjoy swimming, so I would encourage anyone to find an exercise they enjoy. I have lots of friends who go to exercise programs, such as jazz-ercise, curves, etc.
    I'm sorry to hear of Regan's difficult time. I hope she will be feeling great soon!

    ReplyDelete
  3. Hi Jana,

    Here's hoping your Thanksgiving weekend lends more great things to be grateful for--and what a great topic to discuss! I'm a healthcare professional by day; guess I take for granted how much I move by working/playing with kids daily.

    Part of my NEAT movement includes getting down on the floor with them, riding a scooter, joining in their 'jogging' around the lunchroom, etc.

    I also walk at a pretty brisk pace 5-7 days a week; do a 20-25-minute workout at least 4 days and turn on the tunes and move to the music (wrist and ankle weights on) on the mornings I'm not in the mood to work out. I've got a playlist of You-Tube videos/songs that I'll turn on while I'm cooking or cleaning to keep me moving as well! I've got to keep it updated and fun or it doesn't happen.

    Would love to have you guest-blog at my blog too--best of luck with Flawless and your other releases!

    Joanna Aislinn
    NO MATTER WHY
    The Wild Rose Press
    www.joannaaislinn.com
    www.joannaaislinn.wordpress.com

    ReplyDelete
  4. How very true...I find it easier to exercise with others, but writing is such a solitary occupation that when it absorbs all my time, it's hard to remember to stop and get out. I guess now that I've committed to write a series, I'll have to build in exercise, too, so I will be around to finish! Thanks for this column. I'll take it to heart.

    ReplyDelete
  5. I've been thinking about this a lot lately, too. Deadlines have loomed this past month, and I haven't gotten out to exercise as much as I used to. Normally I try to walk for an hour five times a week, plus I take a Qigong class (deep breathing and slow motion stretching)twice a week. But it's still not enough, given all the sitting I do. Thank you for the reminder! And the information.

    ReplyDelete
  6. Jana - Thank you for sharing this story. I'm "lucky" in that I work in a busy full-time job that has me hopping all day, but when I do get time to sit and write (usually the weekend), I rarely think about the need to move. I will now!

    ReplyDelete
  7. Thanks for this informative post. I knew about DVT and thought I allowed sufficient exercise to combat it, but having read this I'm rethinking my assumptons.
    I hope Regan recovers fully, soon.

    ReplyDelete
  8. butt-bound, tech-driven cracks me up! Great blog. I recommend picking up a copy of WRITER WELLNESS, A WRITER'S PATH TO HEALTH AND CREATIVITY by Joy Held available from Who Dares Wins Publishing www.whodareswinspublishing. It has a chapter called "Yoga for Writers" and other helpful tips for staying healthy and creativity in this "butt-bound, tech-driven" biz. LOL
    Liz Arnold
    MESSAGE TO LOVE
    The Wild Rose Press

    ReplyDelete
  9. I do sit too much. Especially since I have so many herniated discs and bad stenosis. I try to move my legs a lot when I sit, I am a foot shaker, wonder if that helps. But, for the record, walk a lot and don't forget to drink a lot of water. Not just eat chocolate and drink cola! Happy authors are healthy authors. Great wake up call blog for us all!

    ReplyDelete
  10. Nice reminder, Jana. I'm a fidgeter and am rarely still even when writing. I also get up and move a lot, even if just to go look out a window on the opposite side of the house. I also walk around when I'm on the phone. My exercise plan needs to be kicked up a notch but I do exercise and I do a lot of stretching. Still, I have lower back issues. That could be a bit of a blessing, since it forces me to get up and move a lot. ;-)

    ReplyDelete
  11. Great article Jana. A scary reminder of what being sedentary in our writing careers can do to us. I have two kids and I homeschool them. I'm on the move a lot but I do try to get some actual exercise done everyday--even if it's just doing some stretches or maybe going for a swim or playing basketball with my boys.

    ReplyDelete
  12. I think I'll go for a walk. A very long walk. Than I'll do it again tomorrow!!!

    Great post, Jana!

    ReplyDelete
  13. Hi Janet,
    I had no idea how "not good" too much sitting was either. The really scary thing is that Regan said she walked a couple of miles a day before she got sick.

    Wasn't that a nice review yesterday? And totally unexpected. Sometimes you wonder why you write. And then something like that happens and you get your answer.

    I'd love to guest blog on your blog! I've got to get the promotion in motion!

    Cheers,
    Jana

    ReplyDelete
  14. Hi Gail,
    I wish I liked swimming because it is such great exercise. I don't mind in the summer so much but I hate being wet in the winter cold. And I'm not really happy about seeing myself in a bathing suit either :)

    You're so right about finding an exercise that you like. You're much more likely to stick to it if you enjoy it.

    Regan's gone through a tough time, but from what she told me, she's making a good recovery. She definitely wanted to spread the word to other writers not to take our health for granted.

    Jana

    ReplyDelete
  15. Hi Joanna,
    As a healthcare professional and a mother of young kids, I'm sure you're moving all the time. What hit me about Regan's situation was how similar she and I are; we both write and we both work office jobs. Both require a lot of time sitting in front of a computer. Since I heard Regan's story, I've been trying to stand up when I talk on the phone and I make a conscious effort to get up and move around more often, even if it's just to go to the recycling box. I like your idea of having your favorite tunes playing when you're doing things around the house. Like Gail said, the exercise you choose has to be something you enjoy and that is fun for you or you won't stick with it long. It will soon start feeling like work.

    I'd love to guest on your blog Joanna! Thank you for the lovely offer. I'll be in touch.

    Jana

    ReplyDelete
  16. Hey awalkabout,
    I hear ya about exercising with others. I'll go one step further; don't count on exercising at home alone. I've purchased various pieces of exercise equipment over the years that seems to end up in a garage sale eventually. Unless I actually sign up for a class or a gym membership, and lay down my hard-earned money, I make all kinds of excuses not to exercise on my own. About the only thing I can depend on is walking the dog. And now that's it's winter, she's not interested in going more than a block from the house!

    I think it's a great idea to build exercise time into your writing schedule. Think of it as an investment in your career; you won't be able to write if your back is killing you and you have no energy.

    Thanks for stopping by.
    Jana

    ReplyDelete
  17. Hi Liana,
    I do a yoga class and a Pilates class each once a week. But I don't think I do enough either. I really need to add more cardio into my routine. I used to go to Curves gym for more than five years, and I really liked it, but about a year ago my back went out completely and I was worried that the weights were making it worse, so I quit. My back has been a real problem for me the last few years. I didn't connect my back problems with the amount of time I spend glued to a chair until I started doing research for this article. I definitely need more movement in my life.

    Thanks for sharing.
    Jana

    ReplyDelete
  18. Hi Leah,
    You're lucky you get so much exercise in your day job; so many of us don't. Even when you're writing, don't forget to move now and then.

    Thanks for stopping by,
    Jana

    ReplyDelete
  19. Liz, thanks for the book recommendation. It sounds like something I could definitely use. We writers have to remember that to be creative we have to look after the body as well as the imagination.

    All the best,
    Jana

    ReplyDelete
  20. Hi Mary,
    So glad you could pop by! You make a good point about drinking water. I try to but sometimes I get engrossed in what I'm doing and forget. My chiropractor told me just recently that I should remember to drink a lot a water because it could help my back a little. I guess it keeps things well lubricated. And if I'm drinking a lot of water, I will certainly need to get up and move around because I'll have to go to the bathroom!

    Cheers,
    Jana

    ReplyDelete
  21. Hi LK,
    Like I said in an earlier comment, I have lower back issues too. I find the stretching in Yoga and Pilates very helpful. I think flexibility and balance become even more important as we get older. If you don't use it, you lose it!

    Jana

    ReplyDelete
  22. Hi Cindy,
    It sounds like you stay pretty active, which is a very good thing. Being a writer means spending a lot of time alone sitting in front of your computer. It's kind of an occupational hazard.

    Best of luck with your writing and with staying active.

    Jana

    ReplyDelete
  23. Hi Karyn,
    Yes, I think I'll suit up Lou and take her for a walk. I hope she'll go for more than a block this time!

    Jana

    ReplyDelete
  24. Arthur Slade (and several others I've seen now) have treadmill desks set up at home so they can write and keep mobile at the same time. It's a very slow, easy pace, but the simple difference between sitting and moving really does add up.

    It looks like a clever set up, but I wonder how well it would work for writing longhand rather than typing. I tend to curl in over my pen the more caught up I get in the writing. I just try, and fail, to move regularly. I tell myself each year I'll start biking more. Problem is biking weather = mosquito weather, so I keep stalling.

    ReplyDelete
  25. Thanks for all this information, Jana. I always resolve to exercise, but it's got to be more than just in my head. I do try to do the stair stepper or fold clothes while watching t.v. There's just so much to do it seems like that I can't do just one thing. After reading the bad health effects of too much sitting, I'll definitely have to walk my mile every day. Sometimes I'll keep little weights by the coffee table, so that when I'm watching t.v., I can lift them for a few minutes.

    ReplyDelete
  26. Hayley, I took a look at Arthur Slade's video. It seems like a really great idea. Did he say he burns 150 calories a day? Not too shabby.

    It may not work for all kinds of writing. When I'm brainstorming ideas I want to write long hand as well, usually curled up in a chair, or often on my bed. But even if you could do some of your writing on a treadmill desk, that would mean several hours not sitting.

    Jana

    ReplyDelete
  27. Julie, whatever exercise we can fit into our day is great. I can be very lazy sometimes, and can think of many excuses not to exercise. Just keep trying hard. Keeping active is too important to ignore.

    Cheers,
    Jana

    ReplyDelete
  28. Thank you for taking the time to interview me, Jana. If my experience can help just one person it won't be for naught. We need to be a bit less stoic and pay a little more attention to our aches and pains and treat ourselves better with even just a little exercise.

    ReplyDelete
  29. Regan,thanks for telling me your story. Yes, we need to learn to listen to our bodies and pay attention to what they are telling us. And we need to learn to look after ourselves so we have the energy and zest to write the stories we want to write.

    Jana

    ReplyDelete